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What’s Being

Vegan

All About?

What’s Being Vegan All About? The general definition of a VEGAN is someone who does not

The general definition of a VEGAN is someone who does not eat animal flesh (including fish), dairy products, or eggs. Many vegans also do not buy leather or other products of animal origin. By not eating animal products, vegans remove the monetary support for animal farming, and reduce the number of animals who are treated cruelly. Sometimes new vegans spend a lot of time and energy making sure they do not use any animal ingredient, no matter how tiny the amount. This can show other people that they are living consistently with their beliefs. It also proves, both to others and to themselves, that a vegan world is possible. Unfortunately, because animal byproducts are so cheap, companies have put them in so many things that avoiding all of them is impossi- ble. Many vegans eventually decide that it is not important to avoid every single ingredient at any cost. Instead, it is more important to avoid the more obvious products of animal exploitation and use our energy to persuade others to do the same. When more people avoid the obvious ani- mal products, the byproducts will become less plentiful and more expensive; com- panies will replace them with other materials. In other words, persuading one person to give up eating chicken will likely do more good than if hundreds of vegans went from 99% to 99.9% pure.

than if hundreds of vegans went from 99% to 99.9% pure. Author Jack Nor ris is

Author Jack Norris is a registered dietitian and editor of the “Making Sense of Nutrition Research” newsletter. www.jackNorrisRd.com

Published 2003

TABLE OF CONTENTS What’s Being Vegan All About? 2 Be Nice to Other Humans, Too
TABLE OF
CONTENTS
What’s Being Vegan All About?
2
Be Nice to Other Humans, Too
3
Happy Farms? A Thing of the Past
4
If
Slaughterhouses Had Glass Walls
5
Do Fish Feel Pain?
6
Polluting Our Environment
6
A
Vegan Diet is Healthy
6
Health Concerns
7
Nutrients Commonly Asked About
8
Athletes
9
For Concerned Parents and Doctors
9
Fast Food Options
10
Options at Restaurants
11
Alternatives to Animal Products
12
Veggie Burgers
12
Meat Alternatives
12
Dairy & Egg Alternatives
13
Other Popular Packaged Foods
13
Recipes
14
Commonly Asked Questions
17
Nonleather Alternatives & Mail Order Companies
18
Resources
19

Be Nice to

Other

Humans,

Too

Sometimes it takes awhile to realize that the best way to spread veganism is to be friendly. And among friends, being vegan should not be a game of who can avoid the most animal ingredients, or who is and who is not really “vegan.” Be nice to your friends and realize that any steps that anyone takes helps animals. Some parents are very understanding and supportive of their vegan children; but many, if not most, do not understand what it is all about. They might feel rejected by a kid who will no longer eat the food they have made all their lives and have worked hard to put on the table. Some parents are worried about their teenagers getting proper nutrition from a vegan diet. See page 7 for more details on this. Stay firm in your belief in not harming ani- mals, but also be understanding toward your parents — as you expect them to be toward you. Many vegans have found that their friends and family respond better when we don’t preach to them.

3

Happy Farms?

A Thing of the Past

About 25 to 50 years ago, some farmers discovered that you could make more money if you crowded lots of animals into very small, indoor spaces, instead of giving them room to move around and express their natural instincts. Without room to move, the animals use less energy and don’t need as much food. Businesspeople, without a history in farming, joined in and started raising enormous num- bers of animals in crowded spaces. These farms became known as factory farms. Today, almost all chickens, turkeys, and ducks; most pigs; and many cows used for milk and calves used for veal are raised on factory farms. In addi- tion to not being able to move, factory farms cause lung prob- lems in the animals because they are forced to breathe the damaging fumes of their own excrement. It is a lot like living your whole life in an toilet out- house.

a lot like living your whole life in an toilet out- house. Most mother pigs ,
a lot like living your whole life in an toilet out- house. Most mother pigs ,

Most mother pigs, called breeding sows, weigh about 600 pounds. They are confined in 2 x 7 foot metal crates during their entire pregnancies — nearly four months. They do not have enough room even to turn around. Egg-laying hens are packed into cages. In the U.S., the egg industry gives hens an average of less than one-half square foot of space to live on. Up to ten hens can be crammed into a cage the size of a typical microwave oven; you have to see this to believe it, but it is, unfortunately, true. In the egg industry, there is no use for male chicks. Com- mon methods of killing them are by suffocation in plastic garbage bags, gassing, crushing, or cut- ting their heads off. On many dairy farms, cows are not allowed to nurse their young, which causes them great

anguish. Many dairies are now keeping young female calves in individual huts where they have little room to move. Many male calves are slaughtered within hours of birth. Other male calves are raised for 16 weeks in individual crates, chained by the neck, without room to turn around. They are used to make the gourmet, milk-fed veal.

individual crates, chained by the neck, without room to turn around. They are used to make
If Slaughterhouses Had Glass Walls
If Slaughterhouses
Had Glass Walls

All farmed animals are slaugh- tered once they reach market weight or their milk or egg produc- tion levels decrease. Animals in slaughterhouses often suffer terrible cruelty. For example, excerpts from an article appearing in The Washington Post (April 10, 2001) said:

It takes 25 minutes to turn a live steer into steak at the modern slaughterhouse where Ramon Moreno works. The cattle were sup- posed to be dead before they got to Moreno. But too often they weren’t. ‘They blink. They make noises,’ he said softly. ‘The head moves, the eyes are wide and looking around.’ Still Moreno would cut. On bad days, he says, dozens of animals reached his station clearly alive and con- scious. Some would survive as far as the tail cutter, the belly ripper, the hide puller. ‘They die,’ said Moreno, ‘piece by piece.

Hogs, unlike cattle, are dunked in tanks of hot water after they are stunned to soften the hides for skin- ning. As a result, a botched slaugh-

the hides for skin- ning. As a result, a botched slaugh- ter condemns some hogs to

ter condemns some hogs to being scalded and drowned. Secret video- tape from an Iowa pork plant shows hogs squealing and kicking as they are being lowered into the water. Although electrical stunning para- lyzes birds’ muscles, it is not known whether it causes them to be uncon- scious. Some birds miss the stunner and neck-cutter all together, and are boiled alive in the scalding tanks (used to make defeathering easier). For more information on slaughter- houses see: www.veganoutreach.org /whyvegan/slaughterhouses.html

This Little Piggy Went to Market? Because animals are pushed to their limits or become
This Little Piggy
Went to Market?
Because animals are pushed to their limits or become injured during the
often long and harsh ride to the auction or the slaughterhouse, some arrive dead
or unable to walk. These animals are called downers and are often dragged by
chains to a big pile of other animals who arrived dead.
Cows used for milk or beef, and pigs often become downers.

5

Polluting Our Environment Some people become vegan because raising so many animals is bad for
Polluting Our
Environment
Some people become vegan because raising
so many animals is bad for the environment.
Time magazine reported that intensive pig
farms have made the air so unbearable in some
rural areas that some residents wear masks while
outdoors. Animal waste is often funneled into
lagoons which can overflow into nearby waterways.
The Environmental Protection Agency (EPA) reports
that manure from animal farms killed more than a
billion fish during the 1990s.
The EPA says, “Proper management of dairy
waste on California's 2,700 dairy farms is one of
the state's most pressing environmental issues.”
In order to raise grain and feed it to animals peo-
ple want to eat, you have to grow much more grain
than if people ate the grain directly. Growing all
this grain takes land, energy, and water which
could be conserved instead.
Do Fish Feel Pain?
In England, an Institute of Medical
Ethics panel tentatively concluded that
fish feel pain. Panel member Patrick
Bateson wrote, “Few people have much
fellow feeling for fish even though many
fish are long-lived, have complicated
nervous systems, and are capable of
learning complicated tasks.”
A Vegan Diet is
Healthy
Some people become vegan to
improve their health. According to the
American Dietetic Association, vege-
tarian diets are associated with a
reduced risk for obesity, heart dis-
ease, high blood pressure, diabetes,
and kidney disease.
Vegans generally weigh less, have
lower blood pressure, and have lower
cholesterol levels than meat and
dairy-eaters. Eating fruits and vegeta-
bles has been linked with a reduced
risk for many cancers.
To get the health advantages of a
vegan diet, it is important not to be
a junk food vegan. Instead, each day
you should eat plant foods in their
natural state (not deep fried).

Health Concerns

Although a vegan diet is generally healthier than a standard American diet, vegans need to pay attention to some specific nutrients.

Nutrients That You Need on

A Vegan Diet

VITAMIN B12

• Important for blood and nerves.

• Not found in plant foods unless they are fortified.

• Vegans should get 3-100 mcg/day from

fortified foods (some non-dairy milks and cereals are fortified) or supplements.

VITAMIN D

• For healthy bones.

• Can be made by direct sunlight on skin dur-

ing summer months. During winter, vegans are encouraged to eat vitamin D fortified foods or take a supplement of 5 mcg/day.

IODINE

• Found in small amounts in plant foods. Iodine needs may be

more important for people who eat a lot of soy-based foods. • 75-150 mcg every few days through a supplement. Most multivitamins have vitamin B12, D, and iodine; check the label.

have vitamin B12, D, and iodine; check the label. OMEGA-3 FATS • Protect against hear t
have vitamin B12, D, and iodine; check the label. OMEGA-3 FATS • Protect against hear t

OMEGA-3 FATS • Protect against heart disease. •Vegans should eat 1 teaspoon of flaxseed oil a day or 2 tablespoons of ground flaxseeds.

CALCIUM • For healthy bones; especially important for teenagers. • Vegans should eat 3 servings of high- calcium foods per day. One serving prefer- ably from at least one cup of cooked broccoli, kale, or collard greens. Calcium-fortified soymilk and calcium-fortified orange juice can make up the other two servings.

Nutrients

Commonly Asked About

IRON There is a lot of iron in vegan foods but it isn’t absorbed as well as iron from meat. Eating foods or juices with vitamin C at meals can significantly increase absorption of plant iron. Vegans do not have higher rates of iron-deficiency anemia. Many meat- eaters get anemia, and vegans who get anemia can cure the anemia while staying on a vegan diet. Basically, if you feel fine, you don’t need to worry about iron. If you don’t feel fine, you should contact a health professional because it’s important not to try to diagnose iron deficiency on your own.’

not to try to diagnose iron deficiency on your own.’ PROTEIN As long as you are

PROTEIN As long as you are eating enough calories on a varied vegan diet that includes legumes (beans, peanuts, lentils, and peas), you should be getting enough protein. People limiting how much they eat might not be getting enough calories or protein. Such people should make sure they eat plenty of high- protein foods such as legumes, soy foods, seitan (wheat gluten), and nuts.

VEGETABLE OILS The most healthy vegetable oils to use in cooking or food preparation are olive oil and canola oil. Peanut and almond are also good oils. Canola oil should be kept refrigerated once purchased. Vegans should avoid cook- ing with “vegetable,” safflower, corn, or sun- flower oils.

refrigerated once purchased. Vegans should avoid cook- ing with “vegetable,” safflower, corn, or sun- flower oils.
Parents and doctors concerned about your vegan diet should feel better to know: A recent
Parents and doctors concerned about your
vegan diet should feel better to know: A recent
study showed that vegetarian (including
vegan) teens were more likely to meet
nutritional recommendations than
do non-vegetarian teens.
The American Dietetic Associa-
tion’s Position Paper on vegetarian
diets states that “Appropriately
planned vegan and lacto-ovo-vege-
tarian diets satisfy nutrient needs
of infants, children, and adolescents
and promote normal growth.”

and Doctors

9

and adolescents and promote normal growth.” and Doctors 9 For Concerned Parents Athletes Highly competitive endurance

For Concerned

Parents

Athletes

Highly competitive endurance athletes and weightlifters might want higher protein intakes. Whether this is necessary is a complicated issue, with the Food and Nutrition Board (that sets the recommended dietary allowances or RDA’s) saying that athletes do not need higher amounts of protein. Vegan athletes might benefit from adding some fat and oils to their diet (such as avocados, olive oil, canola oil) to increase their caloric intake. For more information on protein and other concerns of vegetarian athletes, please see: Vegetarian Diet for Exercise and Athletic Training and Performing www.andrews.edu/NUFS/vegathletes.htm

Fast Food Options

BRUEGGER’S BAGELS Bagels Hummus sandwich Garden Veggie

DEL TACO

Bean burritos

Guacamole

JOHNNY ROCKETS The Streamliner

PIZZA PLACES WITH VEGAN CRUSTS AND SAUCES:

Papa John’s Little Caesar’s Pizza Hut (Thin-n-crispy crust, Regular sauce)

TACO BELL Bean burrito Tostada Taco with beans instead of meat

TOGO’S Avocado and Cucumber Sandwich Hummus Rye and whole wheat buns are vegan

Cucumber Sandwich Hummus Rye and whole wheat buns are vegan SUBW AY V eggies & Cheese

SUBWAY Veggies & Cheese Sandwich without cheese

BURGER KING The BK Veggie is almost vegan (bun contains butter flavoring)

*Many of these items normally contain mayonnaise and/or cheese, but they can be made without them.

*Man y of these items normally contain mayonnaise and/or cheese, but they can be made without

10

Pig out without me
Pig out
without me

Typical Options at

Restaurants

CHINESE & BUDDHIST Many tofu and interesting vegetable dishes. Many Buddhist restaurants serve vegetarian “meats.”

ETHIOPIAN Do not use dair y, so their vegetarian options are normally all vegan.

INDIAN Lentil dal and rice. Chick peas and tomatoes. Cauliflower and potatoes. Breads (ask for no “ghee”). Other options often available.

MEDITERRANEAN Falafel sandwiches. Hummus and pita bread.

MEDITERRANEAN F alafel sandwiches. Hummus and pita bread. MEXICAN Bean burritos. Tacos. Enchiladas. THAI Pad Thai
MEXICAN Bean burritos. Tacos. Enchiladas. THAI Pad Thai is a favorite of many vegans. Ask
MEXICAN
Bean burritos. Tacos. Enchiladas.
THAI
Pad Thai is a favorite of many vegans. Ask for no eggs
or fish sauce. Many tofu and curry dishes.
VIETNAMESE
Tofu and other vegetarian dishes. Spring rolls.
OTHER RESTAURANTS
Most restaurants, even if they do not appear to have vegan
entrees, will accommodate vegans in some way. By putting
together ingredients from various entrees, vegans can often
create a tasty meal.
*These menu items are typically vegan except for obvious
ingredients, such as cheese, which can be left off.
11

Alternatives to Typical

Animal Products

Natural food stores, co-ops, and natural food sections of grocery stores normally supply an alternative to just about every popular meat and dairy food that there is. Listed here are some favorites.

Veggie Burgers Gardenburger: Garden Vegan, Flame Grilled Hamburger Style Amy’s: California Burgers, Texas Burger
Veggie Burgers
Gardenburger: Garden Vegan,
Flame Grilled Hamburger Style
Amy’s: California Burgers, Texas Burger
Boca Burger: Vegan Original
Fantastic Foods: Nature’s Burger
Morningstar Farms: Better’n Burgers,
Harvest Burger Original
Meat Alternatives
Chicken Free Patties & Chicken Nuggets:

Health is Wealth Lunchmeats: Yves, Lightlife, Unturkey Ribs: Gardenburger Sloppy Joe’s: Fantastic Foods Turkey: Now & Zen UnTurkey, Tofurkey (available during The Holidays) Hot Dogs: Loma Linda Big Franks, Yves, Not Dogs, Lightlife Bacon: Lightlife Fakin’ Bacon Canadian Bacon: Lightlife, Yves Fajitas: Lightlife Smart Menu Chick’n Strips and Steak-Style Strips Sausage: Gimme Lean Seitan: A high-protein wheat gluten product that tastes much like meat; White Wave makes a delicious version! Texturized Soy Protein: Texturized Vegetable Protein (TVP); available in bulk; used to replace ground beef in soups and chilis

Dairy & Egg

Alternatives

MILKS: many varieties of soymilk, rice milk, and almond milk ICE-CREAM: many varieties of soy
MILKS: many varieties of soymilk,
rice milk, and almond milk
ICE-CREAM: many varieties
of soy and rice creams
SOUR CREAM: Soymage, Tofutti Sour Cream
MAYONNAISE: Vegenaise, Nayonaise
YOGURT: Wholesoy, Silk
CHEESE: Vegie Kaas (melts),
Soymage, VeganRella,
Follow Your Heart
CREAM CHEESE:
Soymage Cream Cheese,
Tofutti Cream Cheese
PARMESAN CHEESE:
Soymage Vegan Grated Parmesan
WHIPPED CREAM: Now & Zen Hip Whip
SCRAMBLED EGGS: Fantastic Foods Tofu Scrambler
EGGS FOR BAKING: Ener-G-Foods Egg Replacer, bananas
(1 per egg for cakes), silken tofu, applesauce

Other Popular Packaged Foods

Amy’s Frozen Burritos: Breakfast, Rice and Beans Amy’s Frozen Enchiladas Clif Bars Odwalla Bars Heinz Vegetarian Baked Beans Chips, Refried Beans, and Salsa Meals in a Cup: many vegan versions sold in many grocery stores

Baked Beans Chips, Refried Beans, and Salsa Meals in a Cup: man y vegan versions sold
Recipes Nutritional Yeast Cheese 3 4⁄ cup nutritional yeast flakes (available at health food stores)
Recipes
Nutritional Yeast Cheese
3 4⁄
cup nutritional yeast flakes
(available at health food stores)
cup flour
1 4⁄
1
teaspoon salt
teaspoon garlic powder
1 2⁄
2
cups water
cup vegan margarine
1 4⁄
1
teaspoon mustard
Tofu Smoothie
1 2⁄
block of soft silken tofu
1-2 bananas
1-2 cups of frozen fruit
Mix dry ingredients in saucepan. Whisk in
water. Cook over medium heat, whisking
until mixture thickens and bubbles. Cook an
additional 30 seconds. Remove from heat.
2
cups fruit juice
Stir in margarine and mustard. (Note:
Put ingredients in a blender.
Blend until smooth.
Cheese will thicken as it cools, or you may
add water to thin it.)
Tofu Chocolate Pie
2
15 oz. soft silken tofu
10
oz. bag semi-sweet chocolate chips
1
graham cracker pie crust
(available in baking goods section
of most regular grocery stores.)
Drain blocks of tofu and put in blender.
Blend until smooth. Heat chocolate
chips in a small pot on low heat. Stir
continuously to keep from burning. Once
melted, pour chips into the blender
with the tofu. Blend until smooth.
Pour into pie crust. Best if chilled
in refrigerator for 2 hours.
Tofu Lasagna 16 1 16 24 oz. box of lasagna noodles tablespoon of canola or

Tofu Lasagna

16

1

16

24

oz. box of lasagna noodles

tablespoon of canola or other vegetable oil

oz. block of firm tofu, drained, crumbled

oz jar of spaghetti sauce of choice Soymage Vegan Grated Parmesan (optional)

Boil lasagna noodles according to box instructions. Do not overcook. Drain. Rinse with cold water. Brush oil on the inside bottom and sides of a lasagna pan.

Preheat oven to 350 degrees. Divide noodles into 4 equal groups.

1. Place one group of noodles along bottom of the pan.

2. Sprinkle 1/4 of the crumbled tofu on top of noodles.

3. Spread 1/4 of the jar of spaghetti sauce on the noodles and

tofu. Repeat steps 1-3 three more times. Thinly sprinkle Parmesan on top of final layer. Cover pan with tinfoil (optional). Place pan in oven for 20 minutes. Serve.

Chiliquiles

1

1 2

2

16

16

16

Tablespoon canola or other vegetable oil medium onion, diced

garlic cloves, thinly chopped oz. block of firm tofu, drained, crumbled oz. bottle of salsa oz. bag of corn chips.

Put oil in large pot on medium-low heat. Put onions and garlic in pot. Cook for about 3 minutes. Pour salsa into pot. Pour tofu into pot. Let simmer for 3 to 5 minutes. Pour * of the bag of chips into the pot. Turn heat to low. Stir until chips are covered in salsa. Let sit for 2 minutes. Serve.

the bag of chips into the pot. Turn heat to low. Stir until chips are covered

Chick Pea Potatoes

1

tablespoon vegetable oil medium onion

1 2

2 large potatoes, grated

1 15 oz. can of chick peas (garbanzo beans), drained, rinsed Salt and pepper

Put oil and onion in a large skillet on medium-low heat. Cook for about 2 minutes. Place grated potatoes in skillet. Put chick peas in skillet. Salt and pepper lightly. Cook for about 10 minutes until potatoes are done; flipping the potatoes often to ensure even heating. Eat with ketchup.

Pancakes

Betty Crocker’s Bisquick is vegan and Aunt Jemima makes vegan pancake mixes (check label; not all are vegan). Using one of these (or other) mixes:

2 cups of mix.

1 cup of water; or cup water and 1 2cup soymilk More water makes thinner cakes and less water makes thicker.

1 2

1

tablespoon canola oil

Whisk ingredients together. Pour 1 2 cup pancakes onto hot skillet. After edges are dry, flip. Cook until golden brown.

skillet. After edges are dry, flip. Cook until golden brown. Chili In a large pot, mix
skillet. After edges are dry, flip. Cook until golden brown. Chili In a large pot, mix

Chili

In a large pot, mix and stir:

1

15 oz. can of tomato sauce

1 1 2

tablespoon cumin

3

tablespoons chili powder

1 4

cup soy sauce

1 tablespoon salt

2 tablespoons peanut butter

3 minced cloves of garlic

1 diced onion

After stirring above ingredients, add:

3

15 oz. cans of chili beans (drained, rinsed)

2

cups texturized vegetable protein (TVP) (can substitute another 15 oz. can of beans)

Add 4 cups water or until water covers other ingredients. Simmer for 10 minutes. Stir frequently. Eat. Is particularly good over pasta.

or until water covers other ingredients. Simmer for 10 minutes. Stir frequently. Eat. Is particularly good

Commonly Asked

Questions

Won’t the animals overpopulate if we don’t eat them?

We don't kill animals to save them from dying a natural death. We breed more than nine billion farm animals in the U.S. each year because of consumer demand. If consumers stop buying animal products, animal industries will no longer breed them.

What about plants, don’t they feel pain?

For plants to feel pain, they must have organized tissue which, upon stimulation, would activate a structure in the plant that is con- scious and could perceive the stimulation as painful. There are no structures within plants like the pain receptors, nerves, and pain-perceiving portions of the brains of vertebrate animals. Animals, being mobile, benefit from their ability to sense pain, but plants simply do not need the experience of pain. Even if plants feel pain, being vegan is still preferable as more plants are killed for nonvegan diets to feed the animals before they are eaten.

nonvegan diets to feed the animals before they are eaten. What about free-range? Eggs and poultr

What about free-range?

Eggs and poultry may be labeled as “free-range” if the birds have USDA-certified access to the out- doors. Nothing else, such as size of the outside area, or space per bird, is included in this term. Typically, free-range hens have their beaks trimmed (a painful procedure) and only 1 to 2 square feet of floor space per bird. Free-range hens are slaughtered when egg production goes down. The male chicks are killed at birth. Although free-range conditions may be an improvement over factory-farm con- ditions, they are not free of cruelty.

More Commonly Asked

Questions

Doesn’t the Bible say we should eat animals?

Nonleather Alternatives & Mail Order Companies The Vegetarian Resource Group is an excellent resource for
Nonleather
Alternatives
& Mail Order
Companies
The Vegetarian Resource
Group is an excellent
resource for leather alterna-
tives: www.vrg.org/nutshell
/leather.htm.
Nonleather shoes and
other goods are available
from the following vegan mail
order companies:
Pangea
1-800-340-1200
www.veganstore.com
The Vegetarian Site
520-529-8691
www.thevegetariansite.com
Vegan Mercantile
www.veganmercantile.com
Vegan Essentials
www.veganessentials.com

According to the Christian Vegetarian Association: Adam’s “dominion” over animals (Genesis 1:26, 28), we believe, conveys sacred stewardship, because since God then prescribed a vegetarian diet (Genesis 1:29-30) in a world God found “very good” (1:31). Genesis 2:18-19 relates, “Then the Lord God said, “It is not good that man should be alone; I will make him a helper fit for him,” and God then created animals. According to this passage, animals were made as Adam's companions and helpers, certainly not his supper.

Shouldn’t human problems come first?

Peter Singer writes in Animal Liberation, “When non-vegetarians say that ‘human problems come first,’ I cannot help wondering what exactly it is that they are doing for

human beings that compels them to continue to support the wasteful, ruthless exploitation of farm animals.”

What about wool and down?

Most sheep used for wool, or ducks and geese used for down, are killed at a fraction of their normal life span. The processes used to obtain wool (such as electronic shearing) can be painful and leave animals exposed to the elements. Thousands of sheep die each year from harsh weather conditions.

be painful and leave animals exposed to the elements. Thousands of sheep die each year from

18

Other

Resources

Other Resources 707-449-4814 216/283-6702 212/246-2096 757/622-PETA 412/968-0268 410/366-VEGE Cookbooks Can be purchased

707-449-4814

216/283-6702

212/246-2096

757/622-PETA

412/968-0268

410/366-VEGE

Cookbooks

Can be purchased from www.veganstore.com or other bookstores:

Peaceful Palate The Tofu Cookery The New Farm Vegetarian Cookbook The Uncheese Cookbook

Other Books

Vegan: The New Ethics of Eating, by Erik Marcus. (Free download

at: www.vegan.com) Animal Liberation by Peter Singer Becoming Vegan, by Brenda Davis and Vesanto Melina

Videos

A Cow at My Table (available from PeTA; see below) Meet Your Meat (available from PeTA; see below) The Witness (available from www.veganstore.com)

Organizations

Animal Place www.AnimalPlace.org 3448 Laguna Creek Trail, Vacaville, CA 95688

Christian Vegetarian Association www.christianveg.com

POB 201791 Cleveland, OH 44120

The Fund for Animals www.fund.org

200 West 57th Street New York, NY 10019

People for the Ethical Treatment of Animals (PeTA) www.peta.org

501 Front St Norfolk, VA 23510

Vegan Outreach www.veganoutreach.org

211 Indian Dr Pittsburgh, PA 15238

Vegetarian Resource Group www.vrg.org

POB 1463 Baltimore, MD 21203

Viva!USA www.vivausa.org POB 4398 Davis, CA 95617

530/759-8482